How Much Protein Do I Need?

Melissa Conrad Stöppler, MD

Melissa Conrad Stöppler, MD, is a U.S. board-certified Anatomic Pathologist with subspecialty training in the fields of Experimental and Molecular Pathology. Dr. Stöppler's educational background includes a BA with Highest Distinction from the University of Virginia and an MD from the University of North Carolina. She completed residency training in Anatomic Pathology at Georgetown University followed by subspecialty fellowship training in molecular diagnostics and experimental pathology.

Jerry R. Balentine, DO, FACEP

Dr. Balentine received his undergraduate degree from McDaniel College in Westminster, Maryland. He attended medical school at the Philadelphia College of Osteopathic Medicine graduating in1983. He completed his internship at St. Joseph's Hospital in Philadelphia and his Emergency Medicine residency at Lincoln Medical and Mental Health Center in the Bronx, where he served as chief resident.

Are high protein diets healthy?

Over the years, various so-called "high protein"
diets have come in and out of fashion, either with the goals of weight loss or building muscle mass. Many people believe that a high protein diet is the most healthy choice, but the fact
is that consuming too much protein isn't healthy at all.

Most people in the U.S. have diets that are adequate in protein without the
need for supplementation or consuming excess protein intentionally. Only elderly
women, strict vegetarians with an unbalanced diet, and people with certain
conditions, including eating disorders,
are at risk for too little protein consumption.

What foods contain protein?

Protein, while typically associated with meat consumption, can be found
in a variety of other foods, like nuts and seeds, milk products, tofu, eggs, dry
beans, and peas. Even some grains, vegetables, and fruits contain a small amount
of protein.

Animal-based foods are sometimes referred to as complete proteins; this means
that they contain all the essential amino acids your body needs to function
properly. These proteins are also known as high-quality proteins. Incomplete
proteins contain some, but not all, of the essential amino acids. Incomplete, or
complementary, proteins are found in grains and plant-based protein sources.
Formerly, it was believed that one needed to eat incomplete proteins together
with other incomplete proteins at the same meal to balance out the lacking amino
acids; now, research has shown that the incomplete proteins can be eaten any
time during the same day for the body to combine the complementary proteins.

The recommended amount of protein consumption is about 10%-35% of your daily
calories. Adult women need, on average, 46 grams of protein a day, while adult
men need about 56 grams. A 3-ounce portion of meat has about 21 grams of
protein, and 8 ounces of yogurt has about 11 grams. One cup of dry beans
contains about 16 grams of protein.

What happens when I eat too much protein?

Consuming excess protein in the diet (over 35% of total calories), especially
with carbohydrate restriction, can lead to the buildup of toxic ketones,
substances made when the body uses its own fat cells for fuel in the absence of
sufficient carbohydrates. Ketones can harm the kidneys as they try to excrete
these substances. This is accompanied by a corresponding loss of water through
the kidneys, leading to dehydration. Symptoms of consuming a ketogenic diet can
include

There is excess stress on the heart, and muscle mass and bone
calcium both decline.
The American Heart Association does not recommend high-protein, low-carbohydrate
diets because they often contain high-fat foods and can lead to deficiencies in
some nutrients like fiber and certain
vitamins. A healthy and balanced diet is
by far the best choice for those who want to lose weight or improve athletic
performance.